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  1. Wednesday 8/14/19

    PM LCM Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 k/dr/sw w/ fins
    RD1 @ 2:30 BK
    RD2 @ 2:20 FL
    6x50 kick w/ BD
    RD1 @ :55 FR
    RD2 @ 1:05 BR

    100 SMOOTH

    Total: 2100
    Categories
    Swim Workouts
  2. Tuesday 8/13/19

    PM LCM Solo @ LRRC "A thunderstorm ate my practice"

    1000 SKIPS

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1400
    Categories
    Swim Workouts
  3. 8/13-8/14/19

    by , August 14th, 2019 at 09:01 AM (Swimming Through Jello)
    Tuesday, 8/14/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

    SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

    50 pushups
    50 situps


    Wednesday, 8/14/2019 CrossFit Workout

    Warmup - rowing drills, PVC warmup, core warmup

    Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

    Conditioning
    AMRAP 4
    15 cal row/15 burpees/15 C2B pullups
    rest 4
    AMRAP 4
    12 cal row/12 burpees/12 T2B
    rest 4
    AMRAP 4
    9 cal row/9 burpees/9 pullups

    1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
    Categories
    Uncategorized
  4. Monday 8/12/19

    PM LCM Solo @ LRRC

    300 swim every 4th 25 scull w/ SNKL

    2x
    3x100 @ 2:00 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x100 @ :10 rest D1-3 (1:19, 1:17, 1:14)

    200 EZ

    Total: 2200
    Categories
    Swim Workouts
  5. 8/12/19 Workout

    by , August 12th, 2019 at 09:36 AM (Swimming Through Jello)
    Monday, 8/12/2019 Pool Workout

    200 fr/100 k/200 IM dr/100 k/200 st

    2x{200 p 2:40
    3x150 dr/b/fast 2:15
    100 free fast}
    rd1 - 150s IMO, rd2 - 150s fr

    6x50 ch/sw ez 1:00

    8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse

    5x100 k/fins 1:30 light descend

    200 warmdown

    2x25 start + 25 ez

    3800y

    Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.

    Updated August 12th, 2019 at 09:59 AM by JPEnge

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    Uncategorized
  6. 8|11|19 SCM


    8|11 1PM and hot water/air

    20 x 25 on 15-30r frbkfrbr order

    about 15 various intensity, off-wall bursts between coasting with fins

    8|9|19 24m outside pool

    5x (1 length ea, resting 0:20, Fr,Bk,Br,Bk)
    5 ea 93% 24m nb Fr’s, then ez’s, wt fins
    240m swim wt fins|snork bursting off the wall 5 times within
    Registered ® for local meet weekend after next
    50 fr
    100 br
    50 bk
    100 fr
    50 br
    1 relay applied

    As long as I better all swims earlier this year, made it rather easy to do, I will be content.

    Updated August 12th, 2019 at 12:38 PM by __steve__

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  7. 8/10/19 Workout

    by , August 10th, 2019 at 03:58 PM (Swimming Through Jello)
    Saturday, 8/10/2019 Pool Workout

    3x100 fr 1:45
    4x50 k IMO 1:10
    3x100 bk 1:40
    4x50 dr IMO 1:00
    3x100 fr 1:35

    3x{300 aerobic 4:30
    6x25 D by pairs :30
    2x50 1-ez, 2-fast 1:00}
    300s - rd1/3-p/pads & snorkel, rd2-k/fins
    25s/50s IMO

    150 ez

    3x{4x25 :30 w/fins (1/3 UW, 1/3 ez, 1/3 UW fast)
    50 ez}

    150 warmdown

    3700y
    Categories
    Uncategorized
  8. Friday 8/9/19

    PM LCM Solo @ LRRC

    4x w/ SNKL
    75 swim
    50 kick H.A.S.
    25 scull

    6x50 BR
    1 @ 1:20 kick w/ BD
    1 @ 1:10 drill
    1 @ 1;00 swim w/ 2x pullouts

    100 EZ

    Total: 1000
    Categories
    Swim Workouts
  9. 8/9/19 Workout

    by , August 9th, 2019 at 09:37 AM (Swimming Through Jello)
    Didn't get to swim Thursday, found out Wednesday afternoon I was coaching.

    Friday, 8/9/2019 Triathlon Training

    9 mi bike, 1-1/14 mi run

    First half of bike was a little slower because I was staying with my wife. Went faster on the way back.
    Categories
    Uncategorized
  10. 8|7|19 LCM

    Carried an object (5’x 8’ 5/16” sheet plexiglass) ~100 yards overhead last night then right shldr ached, arm/hand tingled. Must be a nerve getting compressed when there’s inflammation. Today swimming, had a familiar weakness during the loaded point in stroke. Need to force self to throttle back certain activities.

    Arrived at pool “we’re on lightning hold so we’re closing”. There was no lightning within 10 mi. Drove to second pool and behold - thunder. Even though an indoor pool, on weather hold so I had ample opportunity for warmup. The 80°F water was a shock to my warm-water acclimated system, but it felt so good to just cool off finally.

    WARMUP
    500 fr snorkel

    SET
    6 x 15m fr fast on 0:20 rest
    • 2nds and 3rds from dig mid-pool

    12 x 25m fr fast fins on 0:30 rest
    • every other from mid-pool

    2 x 50 as ~20m fr | 30m bk with fins

    DRILL
    300 fr easy with snorkel and fins

    KICK
    50 flutter fast | 50 frog

    Updated August 9th, 2019 at 12:37 PM by __steve__

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    Uncategorized
  11. 8/6-8/7/19 Workout

    by , August 7th, 2019 at 12:19 PM (Swimming Through Jello)
    Tuesday, 8/6/2019 Garage Lifting

    Warmup - stretching, plyos

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1

    Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3

    //Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then.


    Wednesday, 8/7/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5
    B) DB bent row - 50/8, 55/8, 60/8, 65/8

    Conditioning - 10->1
    Russian KB swings 70#
    KB SDHP 70#
    Toes to bar
    6:38
    Categories
    Uncategorized
  12. Back from Vacation!

    by , August 7th, 2019 at 11:32 AM (Middle Aged Distance)
    Well, I took a vacation with my husband last week, and even though we brought our suits and goggles and planned to swim a few times at the pool around the corner from our hotel.... we didn't...

    So I got back in on Monday and felt terrible, but the vacay was worth it! Just did a quick 1600 on Monday to paddle around and get the feel for the water, but managed to get a 3k in yesterday. There's a lot of rest on the main set, so feel free to adjust. I didn't break in between the rounds because there was enough rest to go right into the next round.

    I signed up today for a meet in November! It will be the first one since April, but this time scm instead of lcm. I'm hoping to find one that is scy, but meets in my area are hard to come by. I may have to suck it up and find a USA Swimming meet...

    W/U (1200):

    8x150 @ :20 RI
    2 - swim
    2 - 100 sw/50 kick
    2 - 50 sw/100 kick (w/ fins)
    2 - kick w/ fins

    Main (1200):

    3X{
    * Rd 1 - IM, Rd 2 - bk, Rd 3 - br

    175 @ 3:00 - 100 stroke, 75 free
    125 @ 2:20 - 75 stroke, 50 free
    75 @ 1:40 - 50 stroke, 25 free
    25 @ 1:00 stroke FAST

    Kick (500):


    10x50 w/ fins @ 1:10 - :05 per every 2 (desc by 2's down to :50)

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  13. 8|6|19 SCM

    air 88°F
    water surface 88.6°F

    14 x 50 o: fr with fins / e: bk-br used reverse flip
    50 flutter kick
    Categories
    Uncategorized
  14. 8|4|19 SCM

    Water 90°’F again and shoulders recovering from prior day’s workout and chores, so it was not much of anything other than the opportunity to swim. Was also at 12:00 noon.

    5 x 150 as fr-bk-br order
    500 ez with board fins and snorkel

    Updated August 6th, 2019 at 08:17 PM by __steve__

    Categories
    Uncategorized
  15. 8/4-8/5/19 Workout

    by , August 5th, 2019 at 09:40 AM (Swimming Through Jello)
    Sunday 8/4/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Power Clean - 95/2, 135/2, 165/2, 185/2, EMOM 195/2x10

    SnPP + OHS - 135/3+3, 165/3+3x5

    Pause Back Squat - 165/1, 205/1, 235/1, 255/1, 265/1

    Monday, 8/5/2019 Pool Workout

    200 fr/2x100 k/200 st/2x100 p/200 fr

    5x100 VSx25 - o-sw 1:30, e-k 2:00

    2x{4x75 6-1-6/sw/dr 1:10
    3x100 DPS 1:40
    300 next top (rd1-pull, rd2-k/fins)}

    4x{75 sw/k/sw 1:15
    50 active recovery :50}
    o-fast k, e-fast sw
    1,2-fr, 3,4-fl

    200 warmdown

    4000y
    Categories
    Uncategorized
  16. 8/3/19 Workout

    by , August 3rd, 2019 at 02:59 PM (Swimming Through Jello)
    Saturday, 8/3/2019 Pool Workout
    Lindbergh HS (yards)

    Back to the pool again! Going to take a lil' to get back in the swing of things.

    300 fr
    200 sc/p x25
    300 IM k/d/s
    200 p br3/5/7/3

    2x200 3:00
    2x100 1:30
    2x50 :45

    4x{4x25 :30 D1-4
    100 race 2:00
    4x50 :55 active recovery}

    3x{2x25 kick FAST w/board :30
    1x50 EZ 1:00}

    100 warmdown

    3700y
    Categories
    Uncategorized
  17. Friday 8/2/19

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    5x100 @ 2:00 D1-5 (1:17, 1:13, 1:12, 1:10-, 1:07++)

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 FLOAT

    Total: 1600
    Categories
    Swim Workouts
  18. 8/1/19 Workout

    by , August 2nd, 2019 at 09:31 AM (Swimming Through Jello)
    Thursday, 8/1/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Snatch - 95/2, 115/2, 135/2, EMOM 165/2x10

    Back Squat - 165/2, 225/2, 245/2x7
    Categories
    Uncategorized
  19. 8|1|19 LCM


    8|1

    WARMUP
    400 bk with fins

    SET
    3 x 200 as 50 flutter kick fast / 50 frog kick / add fins for 100 free ez
    1 x 200 as 50 flutter kick fast / *50 atlantis kick / add fins for 100 free ez

    DRILL
    300 various with fins
    300 very, very slow free (not too easy)
    15m reverse free (feet first)
    *50 UW atlantis kick done with couple few sec pauses for air


    7|31
    Rotator cuff scapula stuff

    Started broad jumping again after 5 years off due to low back and shoulders. Did about 12 of them:
    1st jump was just over 6ft to ease back in. Hoping to reach 8’, the last was just 7’10”. Will get over 8’ eventually unless something breaks

    Updated August 2nd, 2019 at 02:57 PM by __steve__

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  20. Thursday 8/1/19

    PM LCM w/ Trip @ LRRC

    5x200 @ :10 rest w/ fins + SNKL (12.5M UW kick off all walls)
    #1 - FR kick H.A.S.
    #2 - 150 kick H.A.S./50 swim
    #3 - 100 kick H.A.S./100 swim
    #4 - 50 kick H.A.S./150 swim
    #5 - swim

    4x50 @ 1:05 SMOOTH FR kick w/ BD

    6x100 @ 2:00 D1-3, 4-6 (1:14, 1:13, 1:11, 1:14, 1:12-, 1:10-)

    4x50 @ 1:20 SMOOTH BR kick w/ BD

    Total: 2000
    Categories
    Swim Workouts